Broccoli can be turned into a rice‑like base that cooks fast and soaks up flavor. This shrimp and broccoli “rice” stir‑fry is low in carbs, high in protein, and ready in just 20 minutes.
Active time: 15 minutes Total time: 20 minutes
Shrimp and Broccoli Rice
Ingredients
- 20 oz (567 g) broccoli florets and stalks, separated
- 2 tbsp olive oil, divided
- 12 oz (340 g) shrimp, peeled and deveined
- 4 garlic cloves, minced
- 1 tbsp fresh ginger, finely chopped
- 1/8 tsp black pepper
- 4 tbsp hoisin sauce
- 2 tsp low‑sodium soy sauce
- 1 cup frozen peas and carrots, thawed
- 1 can (8 oz) sliced water chestnuts, drained and chopped
- 2 green onions, sliced
Directions
- Pulse the broccoli stalks in a food processor until they look like tiny rice grains (about 10 quick pulses). Transfer to a bowl.
- Repeat with the florets, then mix the two bowls together. Set aside.
- Heat 1 tbsp oil in a large skillet over medium‑high heat. Add the shrimp, garlic, ginger, and pepper. Cook until the shrimp turn pink and curl, about 1–2 minutes. Remove and set aside.
- In the same skillet, add the remaining oil and the broccoli “rice.” Stir‑fry for 1 minute.
- Add 3 tbsp water, hoisin sauce, and soy sauce. Continue cooking until the broccoli is bright green and just tender, 2–3 minutes.
- Return the shrimp to the pan. Add peas, carrots, and water chestnuts. Stir everything together until hot and coated with sauce, 1–2 minutes.
- Sprinkle sliced green onions on top and serve immediately.
Serves: 4 Serving size: 1 ¾ cups (200 g)
Nutrition (per serving)
- Calories: 269
- Total Fat: 8 g
- Saturated Fat: 1 g
- Monounsaturated Fat: 5 g
- Polyunsaturated Fat: 1 g
- Cholesterol: 137 mg
- Sodium: 790 mg
- Carbohydrate: 30 g
- Fiber: 6 g
- Sugar: 14 g
- Protein: 23 g
- Potassium: 892 mg
- Iron: 9 %
- Calcium: 9 %
- Vitamin A: 76 %
- Vitamin C: 234 %